A la Carte: Information about gluten-free diets

Editor's note: This column is prepared by Joan D. Cook, Penn State Family Living Program, answering questions concerning food that Berks Countians have asked the extension office. The telephone number is 610-378-1327.What constitutes a gluten-free diet?

Gluten is a protein mainly found in wheat, rye and barley and to a lesser extent in oats, spelt, kamut and triticale. Gluten is what gives bread its chewy texture. The food industry also uses gluten as a thickener in sauces, salad dressings and ice cream. The term malt instead of gluten is often used on the ingredient label. Consuming only the foods that do not contain gluten constitutes a gluten-free diet.

I have eaten some of the gluten-free foods, but I'm not sure I notice a difference in digestion. What is this diet supposed to do for me?

People with celiac disease cannot tolerate gluten, which will upset their digestive system. It causes the lining of the stomach to become inflamed and eventually damaged, resulting in the inability to absorb nutrients. For these people, a gluten-free diet is absolutely necessary. Some individuals have nonceliac gluten sensitivity. They experience digestive upset, but the lining of their intestine is not damaged as it is with celiac disease. As an individual without these medical problems, you probably will not notice any difference in digestion.

So then, why is a gluten-free diet recommended for weight loss?

If you think about the foods that contain gluten other than bread, it is cookies, cakes, pastries, pasta and many snack foods, all high-calorie foods. By eliminating these calorie-dense gluten foods, it is likely you will lose weight, but there isn't any research to support weight loss from a gluten-free diet. In fact some gluten-free foods are higher in calories than the original product that contains gluten.

Is a gluten-free diet healthy?

Many gluten containing foods are fortified with necessary nutrients, such as iron, B vitamins and fiber that may not be added to the gluten-free substitute. Comparing the ingredient and nutrition labels of gluten-free foods with their counterparts is the only way to determine which product is a better choice for you. There are no nutritional advantages for a person without gluten sensitivity to be on a gluten-free diet.

I'd like to eat gluten-free to see if I feel better, but how do I begin selecting foods at the supermarket? It would take forever to read all the ingredient labels.

Begin in the produce section by loading up on all kinds of fruit and vegetables. You'll get fiber and folic acid that often are lacking in a gluten-free diet. Unprocessed fresh meat, poultry and fish will give you a lot of variety, but beware of any item enhanced with broth that could contain gluten, or any item with sauce or breading. Dried beans or unsauced canned beans, frozen plain fruit or vegetables are also good choices. Beware of french fries and frozen potato products because most include gluten. Dairy, shell eggs and natural cheese are gluten-free, but be careful of processed cheeses, yogurts and enhanced milk. Ice cream and frozen yogurt may have gluten. Your greatest concern will be with bread, cereal, pasta canned or frozen meals and combination foods. That should fill your grocery cart. Additional help is online if you look for gluten-free food options and brands. The Gluten Intolerance Group of North America has identifying seals for tested grocery products.